Join me on my whole food plant based eating adventure
Author: DIANA ZATT
Hi everyone! It's no secret. I'm pretty addicted to eating clean and leading a healthy lifestyle. I am a registered nurse and chronic condition educator (diabetes, heart failure, hypertension, obesity & COPD). Nothing excites me more, personally and professionally, then helping others take control of their health. It really is a passion of mine. That's why I created this blog! When I am not in the kitchen creating healthy eats or digging through scientific literature, I enjoy hiking, biking, gardening and spending time with hubby Dennis. Oh and I am a mother to a loud mouthed parrot named Pickles, a 20 year old black cat named Charlie and about 50,000 honey bees.
There’s nothing better then walking through the door after a hard days work to the smell of veggie stew that’s been cooking all day long. This easy peasy stew is one of my standard weekday meals during brutally cold winter months in NE Ohio. With temperatures below freezing I decided this hearty stew was going to be on the Tuesday menu. I loaded up the slow cooker the evening before, plugged it in this morning and off to work I went. Around the 2 o’clock hour I started thinking about my little stew doing its thing in the cooker. I came home, took a warm shower, got into my jammies, robe and fluffy slippers (yes at 5PM), got a nice fire going and plopped in front of it with a nice piping hot bowl of this delicious and healthy stew. Winter evenings do not get any better than this – in my opinion. It’s the simple things in life that make me the happiest.
Easy Peasy Slow Cooker Vegetable Stew
Ingredients
1 28oz. can whole tomatoes
2 cans reduced sodium tomato soup
1/2 cup water
4 carrots peeled and cut in small pieces
4 large celery stalks cut in pieces
1 10 oz. package frozen pearl onions or large onion chopped
1 large package white mushrooms
3 red skinned potatoes cut in pieces and unpeeled
1 small bag frozen peas (or green beans)
1 package extra firm and pressed tofu cut in small cubes
1 tsp. black pepper
1/2 tsp. paprika
Directions
Add all ingredients to the slow cooker except the tofu. Set on low for 8 hours. Add the tofu the last 30 minutes. If you prefer a thick stew add a few tbsps. cornstarch and mix together. Serve with Wasa multi grain crisp bread.
We are continuously exposed to pathogens like bacteria, viruses and parasites that will literally stop at nothing to invade our body. A healthy immune system, much like soldiers on a battlefield, recognize these foreign invaders and work aggressively to remove them from the body. A weakened immune system makes us more susceptible to getting sick. It’s kind of like injured soldiers trying to fight the enemy and being sadly defeated.
There are several things that can weaken the immune system like not getting enough sleep, chronic stress, lack of exercise, smoking, drinking alcohol and not getting the proper nutrients. Eating lots of superfoods everyday helps to strengthen the immune system and destroy free radical invasion.
These potent and zippy little shots are loaded with superfoods – ginger, lemon, orange, fresh tumeric and the notso humble carrot. Cayenne pepper is a powerful antioxidant and detoxifier. The piperine in the black pepper activates the curcumin in the tumeric enhancing its anti-inflammatory properties by 2000%. The combination of these ingredients turbo charges the immune system.
You can buy immunity boosters for about $3.00 / 2 oz. shot at health food stores, the apothacary section of grocery stores and online thru Amazon. Sorry but that is way too pricey for my taste. But why buy them when you can make them fresh and without the added preservatives? The recommended daily dose of these shots is 60-80 ml. / day. The small glass bottles in the photograph are 2 oz. which is roughly 60 ml. You may, of course, drink more than that a day but if you are not used to these ingredients (particularly tumeric) start off slow. I purchased my small bottles at Hobby Lobby for $1.00 / bottle and they are obviously reusable
Ingredients
1 carrot peeled
1 large fresh tumeric root peeled (used gloves because tumeric will stain)
1 blood orange peel removed (both juice and pulp is used)
1 lemon cut peel removed (both juice and pulp is used)
5 pieces of thumb sized ginger root peeled
1/8 tsp. cayenne pepper
1/4 tsp. ground black pepper
3/4 cup water
Directions
Puree all of the ingredients in a high speed blender (2 minutes). Using a funnel pour into containers with lids. Store in refrigerator. Best used within 5 – 7days. If you would like to store longer freeze in ice cube containers then thaw. If you prefer thinner shots add more water.
As you would expect fresh tumeric root contains far more nutrients then the powder. The root is also rich in oil which has excellent antibacterial powers protecting the body against viruses.
This recipe is dedicated to my daughter-in-law Snigdha, her parents and all the beautiful friends I have made afar in India. By cooking this meal I have developed an even deeper appreciation of the true art of Indian cooking. It is a skill that I believe would take me an entire lifetime to achieve.
Many years ago I purchased “The Indian Cooking Course” cookbook by Monisha Bharadwaj at Half Price Books. Gosh I miss that store. I was attracted to the cover which had illustrations of very colorful Indian herbs and spices. The inside was filled with vivid photographs of Indian markets, fruits and vegetables, kitchens, tin and copper utensils, landscape and – of course – mouthwatering cuisine. I remember when I first got this book I sat for hours days studying the details of all the pictures. I would imagine what it would be like being in India. I never made a single recipe – but I could tell you about all the spices, regions, climate and geography.
Well last weekend I took that cookbook out and searched exclusively for recipes that were plant based. I found several but the one that caught my eye the most was Gucchi Korma. I also felt this was the one I had the best shot at “pulling off” having never made an Indian meal before. I must say for my first attempt it really was delicious.
Gucchi Korma is a dish whose star ingredient is white mushrooms. Mushrooms have been cultivated in India only for the last 40 years. Early on, foragers gathered only a small amount for consumption. They were not considered a mainstay veggie by any means. In fact, in ayurvedic medicine (a healthy life style system in India) mushrooms are classified as unpalatable, promoting laziness and pessimism. They have apparantly increased in popularity and can now be found in markets and restaurants in India.
White mushrooms are low in calories, high in protein and vitamin D and a source of B12 which is important when following a plant based way of eating. Did you know that white mushrooms are immature fungi and fully grown white mushrooms are portobellos? I just learned that fun little fact today.
Rotis is an unleavened flat bread native to India but consumed in many countries worldwide. Roti is 100% vegan seeing that it is made from whole wheat flour and water. That’s right – just two ingredients. Pretty crazy but it’s true. Now, while I feel I can improve on my future rotis making skills, they didn’t turn out that bad. I gave myself a grade of C+. I think the trick is to knead them very well and roll them super thin. My first few batches were too thick and they didn’t bubble up as they should.
Gucchi (mushroom and pea) Korma with Rotis
Ingredients for Gucchi Korma
1 large onion sliced
1 fresh green chili chopped
1/4 cup raw cashews
2 cups white button mushrooms sliced
1/2 cup frozen peas
1 tsp. ground coriander
1 tsp. ground cumin
1 tsp. garam masala (directions for making this mix of spices is at the end of this post)
1 tsp. ground tumeric
1 tsp. ground black pepper
3 tsps. ginger-garlic paste
Ginger-garlic Paste: Ratio of 1 part ginger (peeled and chopped) to 2 parts garlic (chopped). Blitz the ginger and garlic in a blender along with enough water to turn the blades and make a smooth puree.
I feel like I might have added too much water. It was supposed to be a paste but it looks more like a smoothie. I guess I will need to perfect the ginger-garlic paste in the future. The good news though is that the dish was still delish.
Directions
Put the onion, chili pepper and cashews in a pan with just enough water to cover and bring to a boil. Simmer for about 10 minutes until the onion is soft then transfer to a blender and blitz to a smooth paste. Set aside.
I was pleased with the outcome. I think that’s like a B+.
2. Place a little extra virgin olive oil in a deep sauce pan over high heat. Add the ginger-garlic paste and cook for 30 seconds then add the mushrooms and peas. Stir in the ground spices. Cook for a few minutes until the mushrooms release their juices and the spices cook then add the onion and cashew paste. Note: I made an exception to the “no oil” here because I am a newby to Indian cooking and didn’t want to mess things up.
3. Stir for 7-8 minutes until the mushrooms are cooked through. Adjust the seasonings to your liking. Sprinkle a pinch of garam masala and serve hot with the rotis.
Ingredients for Rotis
2 cups stoneground whole wheat flour
3/4 cup slightly warm water
Directions
Place flour in a bowl. Add a little bit of water and knead with your hands until you have a pliable dough. If not pliable enough add more water. The maximum you would add is 3/4 cup. I used the entire amount of water.
Knead for 5 to 8 minutes. The more you knead the softer the rotis. This is very important. I stopped at the 5 minute mark (fingers got tired) but think that extra three minutes would have made them just about perfect.
Leave the dough ball to rest for 10 minutes in the bowl with a clean, damp kitchen towel over it.
Divide the dough into 10 equal portions the size of a lime. Coat with a light dusting of flour, shape into a ball with your palms and flatten a bit.
Roll each ball into thin, flat disks with a rolling pin about 5″ in diameter.
Heat a grill pan (cast iron would be ideal) on high heat. Cook the disks one at a time until the surface appears bubbly. Flip and press the edges down with a spatula to cook evenly. When the rotis is opaque and flecked with brown they are done. The recipe says to brush the rotis with oil – this is optional.
How to Make Garam Masala Spice Mix
1 tsp. black peppercorn
2 tsp. cumin seeds
3/4″ cinnamon stick
10 cardimon pods (seeded and husks disgarded)
10 cloves
3 bay leaves
2 blades mace
1 tsp. fennel seeds
2 tsp. coriander seeds
Heat a dry skillet over medium heat, add the spices and dry toast until they start to darken and become aromatic. Remove from heat and let cool before grinding to a fine powder with spice grinder or mortar and pestle.
Store in airtight container in a cool, dark place and use within 6 months. You can also put the whole toasted spices in a peppermill and use when needed.
If you are not interested in making your own garam masala it is sold in the spice section of most supermarkets.
Heating in a dry skillet. OMG the smell once they start toasting!!!Using mortar and pestle worked just fine for meAll ground upSome of the most expensive spices go into making garam masala. My Indian cookbook said there are as many recipes as there are households in India.
I’ve been making this chili all my married life. Well – the Chili con Carne version anyhow. It’s one of my father-in-law’s signature recipes that I turned vegan (sorry dad) by omitting the ground beef and adding tofu for the protein. I throw in some fresh spinach and wallah – both delish and nutrish!!
Chili without the Con Carne
Ingredients
1 green bell pepper chopped
1 onion chopped
1/3 fresh jalapeno finely chopped (wear gloves)
1 can reduced sodium tomato soup
1 large can diced tomatos
1 can red kidney beans drained
1/2 can black beans drained
6 oz. firm and pressed tofu
1 cup fresh spinach
1 tbsp. chili powder
1/2 tsp. paprika
1/8 tsp. cumin
3 bay leaves
Directions
Add all the ingredients, except spinach and tofu, in a large pot. Simmer on low while stirring occasionally for 30 minutes. Add spinach and tofu and simmer for 15 more minutes. Remove bay leaves. Serve with Wasa multi-grain crisp breads (I buy them at Giant Eagle) or my Pepita, Sesame and Flaxseed Crisp Crackers.
This is one of my favorite salad dressings. The recipe came from Dr. Greger’s “How Not to Die” cookbook. It is rich, creamy, flavorful and super easy to make. If refrigerated in a sealed container it will last up to one week.
The recipe calls for Dr. Greger’s “Savory Spice Blend” which is a mix of 10 spices. If you open up the link and follow the recipe it makes 1/2 cup. The blend can be stored in a covered jar and is an excellent medley of spices which can be used for just about any recipe. Dr. Greger advocates the use of a variety of spices on a daily basis. In addition to flavoring foods, each spice has their own powerful health benefits. If you don’t have the savory spice blend on hand – no problem – this salad dressing will still taste delicious. I do add black pepper to this dressing in order to reap the benefits of the tumeric. If you recall from my Healing Tumeric Banana Date Smoothie post, the piperine in the black pepper enhances the absorption of the curcumin in the tumeric.
For the blended peeled lemon, I learned a really cool tip a few weeks ago. Cut off the ends of a few lemons, remove the peels and place in blender. Put the juice and pulp in ice cube containers and freeze. Remove the frozen juice / pulp and place in freezer bags. Pop them out of the freezer when you need lemon. Simply genius.
I love this simple yet elegant dish that is a real cinch to prepare. It is light yet very flavorful and ultra healthy. Bok choy takes center stage in this special entree. Bok choy, or Chinese cabbage, has deep green leaves and lighter bulbous bottoms that remind me of spoons. It is a cruciferous vegetable (in the same family as brussel sprouts, broccoli, cabbage, cauliflower, kale and turnips). Cruciferous vegetables contain sulforaphanes which help reduce inflammation. If you recall from previous posts, prolonged inflammation is linked to cancer, heart disease, diabetes, arthritis, cognitive decline and dementia. Eating cruciferous veggies raw is the most optimal way to take in the sulforaphanes. The next best way is steaming for 2-3 minutes.
How did I dream up this recipe? Long story short, I’m in Lucky’s Market and this guy is admiring the baby bok choy. “Looks beautiful, doesn’t it?” I’ll be honest I heard of bok choy but never cooked it. My response, “Sure does. What do you do with it?” He told me his recipe. He stressed “it has to be baby bok choy – not mature stalks.” I got a pen and sales receipt (the only thing I had to write on) out of my purse and asked him to repeat. Then he hand picked the perfect bok choy for me and wished me luck with making. People are so great!
Baby Bok Choy with Tahini-Ginger Sauce (from the man at Lucky’s Market)
Ingredients
Fresh bok choy leaves
Firm and pressed tofu cut in small pieces
2 scallions cut in pieces
Toasted sesame seeds
2 garlic toes finely chopped (or put through garlic press)
1 piece fresh ginger size of thumb (peeled and very finely minced)
6 tbsps. tahini sauce
2 tbsps. white vinegar
1 tbsp. miso paste
1/4 tsp. ground black pepper
Bok choy, ginger, garlic, scallions, tahini, white vinegar, miso paste, sesame seeds, black pepper, tofu (not pictured)
Directions
Pour 1/2 cup water into a skillet pan. Place bok choy and scallions in the pan. Place tofu on top of the bok choy. Turn heat up to high. Put a cover tightly over the bok choy and tofu so that no steam escapes. Steam for 2 – 3 minutes until bok choy is tender and tofu heated through.
For the sauce place tahini,white vinegar, miso paste, ginger, garlic and black pepper in a bowl and wisk ingredients together.
Gently lift out the bok choy and tofu and place on dinner plate. Place tahini-ginger sauce off to the side and place scallions over. Sprinkle with toasted sesame seeds.
Smoothies are a great way to sneak immune-supportive fruits and veggies into the daily diet. With Covid-19 continuing to be a global challenge, even for those who are triple vaccinated, diet is an excellent way to help boost your immune system. Whether you are trying to escape the monster or recovering from infection, good nutrition and hydration is critical.
Some foods that are effective in boosting the immune system include citrus, spinach, avocado, ginger, basil, black pepper, tumeric, green tea, garlic, broccoli, beans, nuts and seeds.
Please note that foods or supplements alone will not cure or prevent infection. The only way to protect yourself against Covid-19 is vaccination, physical distancing and proper hygiene practice.
Cucumber-Spinach Immune Boosting Smoothie
Ingredients
1 cup baby spinach
1 medium peeled cucumber (cut in pieces)
2 stalks celery (cut in pieces)
1″ peeled fresh ginger root
Juice of 1/2 lime
3/4 cup almond milk
3-4 ice cubes
1 tbsp. chia seeds
1/4 tsp. black pepper
Pinch of cayenne pepper
Directions
Add all ingredients to a high powered blender and whip until smooth and creamy (1-2 minutes). Drink, enjoy and stay healthy.
This is a hearty and comforting soup that takes all of 20 minutes to whip together. It is the perfect little work day meal that stands alone or paired with a simple salad. The anti-oxidant rich spinach and protein rich tofu make it not only hearty but super healthy. I hope you enjoy. As always, I LOVE comments. Diana
Spinach – Tofu Soup with Pasta Peppercorns
Ingredients
4 cups vegetable broth
3 scallions (cut in small pieces and separate white from dark green)
1 bag fresh spinach
1 package firm and pressed tofu (cut in small cubes)
1/2 tsp. red pepper flakes (more or less to taste)
1 tsp. ground black pepper
2 tbsp. miso paste
1/4 cup Acini di Pepe pasta
2 slices Ezekiel bread (cut in crouton size pieces and oven toasted)
Directions
Bring vegetable broth, white parts of scallions, spinach, red pepper flakes and black pepper to a brief boil then reduce heat and simmer uncovered for 10 minutes.
Add the cubed tofu, miso paste and pasta and simmer for 10 more minutes. The soup is ready when the pasta is completely cooked. It will swell up into little balls the size of peppercorns. Serve warm and garnish the green scallions and Ezekiel croutons.
What is Tofu?
Tofu is made from dried soybeans that have been soaked, crushed and then boiled. The mixture is then separated into solid curds and soymilk. The curds are pressed into solid blocks which is the tofu. The Japanese word tofu means bean curd.
Plain tofu tastes bland but, like a sponge, it will soak up the flavors it is cooked in. Tofu is very low in saturated fat, rich in heart healthy unsaturated fat, has no cholesterol, is glutin-free and is an excellent source of protein, fiber and vitamins. Tofu is technically not considered a whole food because it is processed (although minimally). Despite this, it is still considered “green light”because of all the health benefits.
What about Tofu and Glycotoxins?
Dry heat and browning tofu above 250 degrees fahrenheit produces glycotoxins. Glycotoxins are toxic and cause chronic inflammation contributing to various diseases. Adding tofu to soups or cooking it in a casserole or other oven baked dish with moisture is safe. Frying, grilling or cooking on a baking sheet to brown using dry heat is not safe. This holds true for roasted nuts which is why it is always healthier to eat raw nuts.
Pressing Tofu:
Tofu is packaged in water to keep it fresh. Pressing tofu prior to using is important in order to squeeze out the extra water. This makes the tofu even firmer so it will hold its shape without falling apart when cooking. It also improves the texture and allows the tofu to absorb the flavors of your dish better. Tofu should be pressed a minimum of 30 minutes, but I have found the longer it is pressed the more water is released. So long as I am not pressed for time, no pun intended, I prefer to press overnight. This is the press that I use. It is sturdy, easy to clean and really gets the job done!
Tofuture Press The tofu is placed in the strainer. The lid sits on top of the tofu. The bands apply constant pressure. The water collects in the bottom container.Tofu placed in basket200 cc water pressed out after 8 hours
Don’t have a press? No problem. Just wrap the tofu block in a clean dishtowel or several layers of paper towel and place in a large plate with a rim. Place a heavy object on top of the tofu like a frying pan. Place other weighted objects on the frying pan to weight it down even further.
Tofu wrapped in dish towel
The water will soak into the towel and flow into the plate
Can Tofu be Frozen?
Yes, it can be frozen in its original packaging or after being pressed and placed in a freezer container or bag. Freezing actually further improves the texture by making it spongier and “meat-like.” If you prefer silkier tofu then freezing would not be a good idea. Frozen tofu will change from its original cream color to amber (the color of soybeans). This is normal. Tofu can be left in the freezer for 3 months. It only lasts in the refrigerator for 3 – 5 days once opened.
Life is not easy. In fact, it can be a real struggle. It is not a paint by number exercise, a game of Candy Land or a stroll in the park by any means. More often then not it seems like a game of Battleship, a complicated jigsaw puzzle or solving a scrambled up Rubik’s cube.
Life is full of circumstances, predicaments, obstacles, challenges, conflicts, uncertainties, blindspots, roadblocks, dead ends and unexpected twists and turns.
Life is some downhill but mostly uphill. Some downstream but mostly upstream. Some win but also lose. Some fortune but also misfortune.
There are so many things in life beyond our control but there are also many things we do have control over. We have control over our attitude, gratitude, thoughts, opinions, beliefs and feelings. We also have control over the kinds of foods we eat, the amount of sleep we get, the degree of mental and physical exercise we engage in, the company we keep, the limits we set and the routines we establish. Focusing on what we can control makes life seem less of a struggle, less overwhelming, more fulfilled and more joyous.
Surround your life with people you love, believe in yourself and make you your number one priority. I wish everyone a healthy and happy 2022. In the best of health – Diana
Every single day, 7 days a week, 365 days a year I include tumeric in my diet. I have been doing this for the past three years. I usually add it to my green beans which is my go to mid-day snack. Today I switched things up and made this delicious, healing tumeric smoothie. Before I get into the smoothie though, let’s talk about tumeric.
Tumeric (Curcuma longa) is a potent spice that gives curry its bright mustard yellow color. It has been used in Indian culture for centuries as a spice but also as a medicinal. Curcumin is the powerful compound in tumeric that provides profound health benefits. It has significant anti-inflammatory properties. In fact, so significant that it is said to exceed the therapeutic benefits of ibuprofen (Advil, Motrin). As mentioned in my previous post, chronic inflammation plays a role in heart disease, cancer, diabetes, arthritis, dementia and depression. Anything that reduces inflammation in the body will help to offset such conditions.
When I was a young nurse working in neurology it was always the belief that neurons (brain cells) were incapable of multiplying. Well this was a myth that has been busted. Advances in neuroscience research have found that neurons can indeed multiply and form new connections even after childhood. Brain derived neurotrophic factor (BDNF) is a protein responsible for preserving the life of neurons. BDNF is found to be lower in individuals suffering from Alzheimer’s and depression. Curcumin elevates levels of BDNF and consequently promotes neurogenesis (growth of nerve tissue). This is exciting news in the prevention and off-setting of neuro-degenerative processes.
There is evidence that curcumin may prevent certain cancers – most notably colorectal cancer. It helps the body destroy mutated cancer cells before they have a chance to spread. Although there is nothing absolutely substantiated at this point, research is underway in curcumin’s role in killing off cancer cells and preventing the metastasis (spread) of cancer. The preliminary reports look promising.
In order to fully benefit from the cucumin in tumeric it should be ingested along with black pepper. Thepiperine found in black pepper reacts with cucumin to enhance its absorption.
Tumeric can be ingested in the form of the actual tumeric root, the powdery spice or supplemental capsules. Tumeric root can be found in certain grocery stores and the daily recommended dose is 1/4 inch. I have been successful in getting it at Heinen’s and Meijers although I understand it is available at Whole Foods Market. It lasts about 10 days in the refrigerator if the skin is left on. Powdered tumeric is found in the spice section of practically any grocery store. The recommended dose is 500 – 2000 mg per day (1/4 – 3/4 tsp). The fresh form of tumeric is always better than the dried spice as it retains more nutrients. That being said, it is not always possible to have fresh on hand so I always have the powder in my spice rack.
If you are taking any of the following medications you should talk to your doctor first before taking tumeric on a regular basis:
Blood thinning medication (coumadin, plavix, aspirin, warfarin, clopidogrel). Tumeric may increase the effects of these medications.
Drugs that reduce stomach acid (cimetidine, ranitidine, omeprazole, famotidine). Tumeric may interfere with the action of these drugs.
Drugs for diabetes. Tumeric may increase the effects of these medications causing low blood sugar).
Every bit as yummy and creamy as it looks in this picture
Ingredients
1 cup unweetened almond milk (or plant based milk of your choosing)
Simply add all ingredients in a blender, whip it up and ENJOY! The collagen powder is optional but wow does it give this smoothie added depth and a whipped cream flavor and consistency.
Fresh tumeric. Keep the skin on and place in ziplock bag in the refrigerator to prolong freshness and longevity. I read it can be kept in the freezer for up to one month but I have never done this. Look at that vibrant beautiful color! All you need is 1/4 inch a day (plus black pepper).
